Periodisation

Question 1

Programming

Answer 1

Systematic planning of training to achieve specific goals

Question 2

Periodisation

Answer 2

Division of training into cycles to manage workload and recovery

Question 3

Princples of Training

S,O,P,IV,R,D

Answer 3

Specificity, Overload, Progression, Initial Values, Reversibility and Diminishing returns

Question 4

Trainining principles: Overload

Description

what does it do

Answer 4

Description: The exposure of tissues to greater than accustomed to training stress (1,2)

Question 5

Trainining principles: Overload

Concept

Answer 5

Concept: Challenging current fitness/performance levels induces compensatory improvements (1).
However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2)

Question 6

Responding to Athletic Stress

GAS & Super

Answer 6

General Adaption Syndrome (GAS)

Supercompensation

Question 7

General Adaption Syndrome
(Alarm Phase)

New Stress. How long does it last for? What are the Symptoms

Answer 7

• When a body experiences a new stress or a more intense stress than previously applied (e.g. lifting heavier weight, or training with a greater load- volume), the first response is the shock or Alarm phase. (think overload and neuromuscular adaptions)
• This phase may last several days or several weeks, during which the athlete may experience excessive soreness, stiffness and a drop in performance.

Question 8

General Adaption Syndrome
(Resitance Phase)

Answer 8

Resistance phase, one in which the body adapts to the stimulus and returns to more normal functioning. In this phase, the body is able to withstand the stress (training induced). (think Functional over-reaching)

Question 9

Super Compensation

Peak

Answer 9

In reaction to increased training stimuli (intensity / overload)

The athlete relies on neurological adaptations (what is happening – think coordination – agonist - antagonist) to continue training while the muscle tissue adapts by making various biochemical, structural and mechanical adjustments that lead to increased performance (Stone et al 1982)

Question 10

How much is too much LOAD

A:Cl

Answer 10

Acute: Chronic load ratio

Understand the task ‘specific’ fitness requirement
Understand the person and their aims / limitations / potential / motivation
Set the training within periods of load and allow for progression and recovery

Question 11

FIT Intervention

Answer 11

Frequency
- How often

Intensity
- How hard is the sessions

Duration and Time
- How many minutes per Session

Question 12

Load Management

Answer 12

Intensity increase and Reps decreases

Question 13

Macro Cycle

Answer 13

Several Months - a year

Conceptually the macrocycle is considered a season and is subdivided into preparatory, competitive and transition periods

Question 14

Meso Cycle

Answer 14

2 - 6 weeks
Medium sized training period often referred to as a block of training. Structurally the mesocycle forms the basis of the macrocycle

Question 15

Micro Cycle

Answer 15

1 - 2 weeks

Possibly the most important planning structure.
Contains individual training days set to meet the goals
set in the mesocycle

Question 16

Non Linear/undulating training

Answer 16

Emphasis on remaining the same strenght or with subtle improvemnts

have good application across sports that have many in-season contests or long seasons.

Non-linear periodisation is more viable to team sports during the in- season

Question 17

Linear training sessions

Answer 17

Linear periodisation may be more appropriate during the off- and pre-season

Linear may be more appropriate for youth (and ageing) and individuals in learning and developmental stages (remember – soon ripe, soon rotten)

Question 18

Considerations for Periodisation

What Factors are there? What about the gym available?

Answer 18

• External Factors: Travel, work-life balance, and competition schedules.
• Injury Recovery: Modifying training for unexpected setbacks.
• Load-management
• High-Intensity Interval
  Training (HIIT): Enhances cardiovascular and metabolic fitness.
• Concurrent Training: Balancing endurance and strength to minimize interference.

Question 19

Second transition Period
(Deloading week)

Finale period

Answer 19

Between the competition period and the next preparatory period is the second transition period. This period is commonly referred to as active rest or restitution and lasts 1 to 4 weeks.

The period focusses on unstructured, non-sport specific recreational activities performed at low intensity with low volume. Care should be taken to avoid aggressive / intense training immediately after peaking.

Another additional use of the active rest period is to insert a one-week break between long phases (3+ weeks) of high intensity training (specifically good for team sports with long seasons).

This is sometimes termed an unloading week, and can help prepare for a new challenge / increase in intensity / volume.

Question 20

Competition Period
(Maintenance Period)

Peak, Game focused, Intensity>Volume

Answer 20

The goal of the competition period is to peak strength and power through further increases in training intensity and additional decreases in training volume (lifting more, less often).

Technique and game strategy will increase dramatically as time spent on physical conditioning decreases proportionately.

The competition period can for some athletes last from 1 to 3 weeks (i.e. national, world championships) or a entire season.

This prolonged season offers some challenges and will require careful manipulation of the mesocycles and microcycles.

Can also be termed the Maintenance Period

Question 21

Pre-competition phase

First Transition Perio

Rest

Answer 21

This period usually denotes a break between high volume and high intensity training of the later stages of the preparatory period and the move into the competition period.

Often the first transition period is a week of lower intensity and lower volume to offer a level of restitution before engaging with the competition period.

Question 22

Prepatory Phase:

Strength and Power Phase

Final stage

Answer 22

The last stage of the preparatory period is the strength / power phase.
This phase involves high intensity (75- 95% 1 RM – depending on exercise) and low volume (3 – 5 sets of 2 – 5 repetitions).

If the athlete were a sprinter, they would be training at near competitive pace against resistance (sled parachute) and uphill).

Question 23

Prepatory Phase:

Basic Strength Phase

Mid stage

Answer 23

Later in the preparatory period, the aim of the basic strength phase is to increase the strength of the muscles essential to the primary sport movements. (or strength goals)

The basic strength phase should involve high intensity (80 – 90% of 1 rep max) and moderate volume (3 – 5 sets of 4-8 repetitions).

This is dependant on individual technique, skill and performance profile.

Question 24

Prepatory Phase:

Hypertrophy Phase

Early stage

Answer 24

Occurs during the early stages of the preparatory period (may last 1 – 6 weeks), this training is low intensity and high volume. (meaning?)

Goals are to increase lean body mass or develop an endurance (muscular and metabolic) base, or both for more intense training in the later periods. (67 – 85% 1RM, 6-12 reps, 3-6 sets)

Initially the conditioning activities may not be specific to the sport / athletic event as this is a general approach. However, as the preparatory period progresses conditioning should seek to become focussed on specificity.

This phase may be followed by an intermediate recovery week or a microcycle of low-intensity and low volume training (un- loading).

Question 25

Prepatory Phase

First stage and for new people

Answer 25

This is usually the longest period and occurs during the time of year when there are no competitions and only a limited number of sport specific skill practices / game strategy sessions. (setting behaviours, attitudes, team cohesion)

is establishing a base level of conditioning to increase athlete’s tolerance to more intense training. (stable base / foundation / baseline testing / athletic load capability)

Question 26

Factors of the preparatory phase

Low intensity>High intensity

Answer 26

Conditioning at relatively low intensities, long slow distance (running or swimming), high repetition training with low to moderate resistance. (injury prevention)

High intensity training should not normally be undertaken (caveat strength), in addition sport technique is not a high priority (due to lack of conditioning leading to early fatigue – fatigue eroding skill, but S&C Technique is a focus).

Question 27

What should youth athletes spend time in for training

Answer 27

Youth or novice athletes should spend more time in the general preparatory phase of the preparatory period of the annual training plan when compared
to more developed athletes.

Question 28

Periodisation Periods

H, BS, S&P, FT, C, ST

Answer 28

1. Preparatory period
   * Hypertrophy / endurance phase
   * Basic Strength phase
   * Strength and power phase
2. First transition period
3. Competition period
4. Second transition period (active rest)

Question 29

Strength training sets

Answer 29

5 reps for 3 sets, 4 reps for 3 sets, 3 reps for 3 sets